Running

Spice Up Your Spring

Guest Blogger [S. Palmer]

What’s a better time to start getting fit and eating healthy again, than springtime? The season shifts and we start cleaning up our closets. Why not clean up our eating and exercising habits as well! There’s a couple things that you can do of course, but here are some tips to get back into the swing of things – or if you’ve been staying strong through out the winter season, some tips to spice things up.

Treat yourself to something new!

Go to a new juice place or grab a smoothie after a workout. Buy ingredients for a healthy recipe, or go buy new workout clothes that’ll make you feel great. Do something to get you out of the rut that you are in or just because you deserve it!

Get inspired

Whether it’s Pinterest, Instagram or Tumblr, it doesn’t hurt to search inspirational quotes to encourage you! You could make it your phone background, or print it out and do some DIY framing and put it in a place that you’ll always see it.

Find a running or workout buddy & head outside

Head outside to find some new scenery & grab a friend for double the fun! This could help motivate you, encourage them, and make the workout [running, walking or however you sweat] a lot more enjoyable. Maybe you even consider signing up for a race? A new state? A new distance? Break out of your comfort zone!

These are just some quick and easy fixes for anyone who’s trying to break out of a winter rut or spice up their spring fitness regime! Do YOU have any ideas for breaking free from the winter blahs?

Photo credits; NotontheHighStreet.com, LeenaBee Photography

Pre-race jitters… why they happen & how to manage them

[t gellenbeck]

Race week typically brings anxiety to many runners, especially if you are running a new distance, trying to set a new personal best or maybe qualify for an even bigger event [Boston is a popular one.] I am running a 10K this Sunday and hoping to PR, so of course, I’ve been nervous about it since I woke up Monday morning.

So why does this happen?

After doing some soul searching, talking with friends, runners & student-athletes as well as perusing the web, here’s what we’ve come up with…

Five Reasons For Race Day/Week ‘Jitters’

1. You’ve worked really hard for __ [enter training schedule here] weeks or even months. Some runners train for 16+ weeks for that one moment… if you don’t perform to your expectations, the last x amount of weeks can seem all-for-not.

2. “Fear is an indicator that you’re doing something remarkable.” Many times our goals are set high and we know we are pushing ourselves to the limits, reaching out of our comfort zones. This would make anyone nervous!

3. You’re afraid of failure. We don’t want to underachieve. We definitely don’t want others to know if we underachieve! No one likes “failure.”

4. You’re passionate [and/or competitive]. If you really truly want to do well at something, its only natural that some nerves will come into play. That just means you care!

5. Adrenaline. This is too much science for my brain (sorry mom!), but you can read more about it HERE if you’re interested.

So how do you overcome it? Well, I’m no expert because as I sit here typing this, half of my brain is focused on the race and I’m a tad sick to my stomach thinking about it. But here are some tips I’ve tried in the past and/or advice that’s been given to me…

Surround yourself with positive mantras and people. You know you can do this. Keep telling yourself that. Put post-its on your mirror or share an inspirational quote on Instagram.

Allow yourself some solo time before the race. Take a moment before the gunshot for deep breathing, quiet meditation, prayer, visualization… whatever lifts you up & calms you down.

Always have 2-3 goals for race day; that way you don’t feel let down if you don’t achieve your main one. My previous run coach, Teresa Turnbull from MIT, always suggested having multiple goals. This allows you to still feel a sense of accomplishment if you don’t PR, qualify, or whatever your top goal is. Plus, what if you get a stomach bug? What if it rains? Sometimes, your main goal may become unachievable. My goals for this race are…

Goal #1 – Cross that finish line [ideally running] & embrace the joy of running & finishing
Goal #2 – PR with a time under a 9:03 pace (should be totally doable, I’ve just never raced a 10K; in fact this 9:03 time is from a half marathon split time)
Goal #3 – Stay between an 8:20 (my 4 mile PR) and an 8:40 (my half marathon PR)

Here are some Half Marathon example goals from YogaOnTheRun…

If it’s a great day – Go for a sub 1:55 (8:40ish pace)
If it’s an good day – Try to hit around what I did for A1A (8:55ish pace)
If it’s just a day – Just have fun!

vision - goals - goal setting - development

Know that in the end, you did your best ~ and that is all that truly matters. Even if you don’t make your main goal, lululemon’s blog reminds us that “Setting a goal & falling short is still better than not trying at all.” Be proud that you trained. Be proud that you CAN run. And know that you’re awesome!

For other tips on RACE WEEK PREPARATION, check out our previous post HERE.

Info & photo credits to…

Weekly Workout – Interval [treadmill] Training II

[t gellenbeck]

For yesterday’s speed session, I did a “ladder” interval workout. My brother, a former Track & Field sprinter and state qualifier (yes, I’m bragging, but I’m a proud big sister!) once told me that ladders were one of the best speed workouts for getting faster. They are also a nice change to your regular routine!

I did this at 5AM, so I needed a slower paced warmup to wake up my body. Feel free to adjust to your own level, but make sure you warmup for 10-15 minutes at a comfortable, easy pace.

Following the warmup, the ladder begins! It can be any time or distance you’d like, depending on how much time you have (I was limited) or what distance you’re training for. A good goal would be 20-30 minutes or 2-3 miles. Conclude with a short cool down and stretch.

Below is what my exact run looked like, feel free to modify!

I did not rest at all between intervals due to my time constraint ~ plus once my body warmed up, I was feeling good! Take rest breaks or recovery laps as needed, you know your body best. One advantage of rest/recovery is that your intervals will likely be stronger.

Each week/time I try it, I will likely increase the speed and/or duration to gradually challenge myself and add rest as needed.

Do what works for you!

Here is another ladder workout from Triathalon.competitor.com ->

15 minute warmup
At your 5K race pace, run a 400, 800, 1200, 800, 400 with 1-2 minute rest between each interval
If you’re training for a half or full marathon, add a 1600 and additional 1200 into the mix (sorry, longer race distance = longer training runs 😉
10 minute cool down
If this is too easy or after a few weeks of conditioning, decrease the recovery and/or increase the distance and/or intensity

For more info and details on ladder workouts, check out this article, How Running Ladders Work.

Try to make sure you are getting in at least one speed, interval and/or hill session per week and one tempo session per week.

Run fast & stay fit!

Disclaimer: I am not an expert, just a seasoned runner. Please consult your doctor and make sure you have been running, injury-free, for 6-12 months before introducing speed work!

Weekly Workout – Interval [treadmill] Training

[t gellenbeck]

While many of our running groupies are racing a half marathon this summer, I personally am focusing on a shorter distance ~ the 10K. I’m somewhat pleased with my 5K, half marathon and marathon PRs, but my 10K one is less than stellar. Therefore, many of the interval and speed sessions I’ll be attempting over the next 8-10 weeks will be geared towards that shorter distance.

For you half marathoners out there, a common goal is to break two hours. This magical finish time is the one several of our runners have set their sights on for their spring race. If you want to see that 1:59:59 on the finish time clock, you need to keep your pace at 9 minutes & 9 seconds [or faster] per mile. During training, you want to get your body used to running this pace, so running your tempo and some of your intervals at that 9:09 [or faster] will help you mentally and physically prepare for your half marathon pace [HMP] goal. You can do it!

For today’s speed session, I kept the 2 hour half marathon finish time in mind. My ‘recovery’ pace was a 9:05/mile ~ this way your HMP seems easy compared to the rest of the workout!

You can substitute songs as desired below [hey, not everyone is a Tswift fan!] but the just of it is to alternate periods of speed with periods of recovery [your HMP]. Take 30-60 second breaks between songs as needed, eventually working up to NOT needing breaks.

I was sweaty and felt like I got in a great run. Hope you can make it work for you!

Try to make sure you are getting in at least one speed/interval session per week and one tempo session per week. Hill work is never a bad idea either.

Good luck & stay fit!
Disclaimer: I am not an expert, just a seasoned runner. Please consult your doctor and make sure you have been running, injury-free, for 6-12 months before introducing speed work!

Running, yoga & hips

[t gellenbeck]

“Girl, your hips are TIGHT!!” said the POGA instructor to me last summer while I was making my lame attempt at pigeon. No, I wasn’t offended. It was actually an old friend from high school who was leading the practice and let’s be real, I DO have insanely tight hips! Her next question was, “Are you a runner?” And that was the start of educating myself and working on my TIGHT HIPS…

Lan, working on her hip opener

Sage Rountree, a yoga and running expert states, “Most runners claim they have tight hamstrings. I see it all the time in the yoga classes I teach to athletes. But often, the problem is less in the hamstrings and more in the opposing muscle groups: the quadriceps and, more importantly, the hip flexors.”

Why are our hips tight? A few reasons…

Repetitive Use. Our hip flexors help pull the leg forward and your knee upward during your stride. Think about how many times you do this during a run! You take anywhere from 250-350 steps PER MINUTE when running, depending on pace, so that is a lot of hip flexing!!
Weak Glutes. “One big contributing factor to hip flexor tightness is that the glutes just aren’t as active as other running muscles during most activities. This causes your hamstrings, quadriceps, and calves to become much stronger,” claims athletico.com.

We also spend a good part of our day sitting, which contributes to hip-tightening.

Why does it matter for runners?

More flexible hips (and other leg joints/muscles) can lead to more efficient running times and injury prevention. “The strength and flexibility you develop on the mat – namely in the core, quads, hamstrings, and hip flexors – can help you run more efficiently and stay injury-free,” says Adam St. Pierre, a coach & exercise physiologist.

Neglecting your hips can not only slow you down, it can lead to injury. “Like many runners, my thoughts of stretching [used to] range from non-existent to lame. Pretty pathetic! No wonder I had more than my share of injuries in those years, mainly in the hamstrings and hips” states Christine Felstead, a yoga instructor that works specifically with runners & performance athletes. In her book, Yoga for Runners, Felstead names chapter 10 ~ Hips: Unleash the Power ~ where she talks about the overall improved running performance and efficiency we can achieve through a little hip love!

How can we work them?

1. Yoga – duh!

We are doing not one, not two, but THREE yoga for runners classes & workshops this spring and I CAN. NOT. WAIT!! But until then, we’ll work on some of these stretches from Felstead’s book…

three-legged downward dog
extended side stretch
warrior II
warrior III
tree
pigeon (eeek!)
runner’s lunge
lizzard

2. Quad & IT rolls on the foam roller. If you don’t have one of these bad boys and you are running distance, get one NOW!

3. Get up and MOVE during the day. The less sitting, the better.

Three yoga poses we like that require hip flexibility… good goals to work towards!

Side plank with variation… we want to bring that leg up all the way someday!

One legged wheel

Dancer

More to come after our running clinics.

Stretch those hips and stay fit!

Sources:

Yoga for Runners, Christine Felstead
Are Your Hip Muscles Out of Balance?,Sage Rountree
How Yoga Can Help Your Running, Runner’s World
Lan’s Instagram account – thanks for all the photos 🙂

Class Pass Guest Blog Post –> Training with Friends!

We were fortunate enough to test out ClassPass Columbus [which we are LOVING!] this month, as well as be a part of their “Blogging For A Happier New Year” January series.

Visit the ClassPass blog & read our post by clicking HERE–> 10 Reasons You Should Be Training For A Race With Friends!

Then, once we’ve convinced you that friends and conversation can help make you a stronger runner and prepare for your next race, come run [and yoga and sweat] with us! Our winter schedule is wrapping up soon and we’ll be finalizing spring dates and events.

Visit our EVENTS calendar and read more about our run crews –> Living Fit Columbus & Ptown.

We hope to see you on the trail or the mat!

Columbus Marathon 2014

Been a little over a week since our runners finished their race, but better late than never with our photos! This race is in our hometown and in our opinion, one of the best out there. Here are some more memories from race day…

JP enjoying the action… although his face wouldn’t show it 🙂

Go Amanda! A new PR!

Christine completing her first half! A new PR!

Coffee… hot chocolate… police!? haha!

Loved this sign!

Yay Lan, only 13.6 miles left 🙂 A new PR!

Georgia & Bonnie, half marathon finishers and new PRs!

JP & Teresa, spectating with Deedra [taking the pic]

We are so proud of all our runners and ALL the finishers from the race. Set your sights on your next goal ladies! Congrats again!

Marathon training – what we learned

[Guest posts by L Nguyen & M Ahmed]

L Nguyen: What we learned from marathon training

Marathon (n.): a long distance running race, strictly one of 26 miles and 385 yards (42.195 km).

Why would anyone in their mind be crazy enough to run this distance? There are a million reasons we can tell you, however, one of the biggest is simply our passion for running. Most training programs are an average of 16 weeks long. Yes, that is a long period of time- 1/3 of the year. While training for the Columbus Nationwide Marathon, we have really learned a lot about ourselves. Here are some lessons learned;

Listen to your body! Keeping a balance between life and work can get exhausting some weeks. While going on a run when you’re stressed and tired may sound like a good idea, on occasion, it may be better to either cut back some mileage or just take a rest day. Yes, to a runner, that is devastating news. We have learned to move on and make our next runs better.
Nutrition. Towards the middle of training, mileage begins to get intense (average 20-30+ miles depending on the week). As runners, people think we will eat everything in sight (and we have). However, it is important to intake the right foods including fruits, veggies, proteins and carbs. During runs, carry gels, blocks, chews, snacks-
whatever works to curb mid-run hunger.
Weight gain. Both of us had a mini life crisis when we realized that around the first round of our 20 milers, we had packed on a few pounds. It. Will. Happen. We were reminded by our coach that it will be ok! And it was. The extra weight went away right at the start of taper.
Accountability. 16 weeks of marathon training does take a chunk of time. Finding accountability buddies keeps us motivated and gives you an ongoing cheerleader.
Shoes. Running shoes do get expensive. But then again, so does a medical bill for a knee injury. We both listened to our bodies when our shoes became worn out. We know that we should get a new pair on average every 6 months or so, depending on your mileage. We always think we can outwear our shoes a little longer. A new pair definitely makes long distances bearable and pain free!
Running buddies. Find a running buddy for those long weekend runs. We learned this one much later in the training. But better late than never! When running a long distance anywhere from 13mi+, it can get boring regardless of scenery. Having a running buddy to chat with definitely makes the miles go by faster. Perhaps find a local running group… maybe Living Fit Columbus!
Yoga. Long miles of pounding the pavement do a number on a runner’s body. Often, we forget to stretch after runs, which results in knots. We found yoga to be our solution to not only stretch, but also get some cross-training workouts into our repertoire.
Have fun!!! That feeling of accomplishment after every run has taught us why we began training in the first place… To have fun and enjoy ourselves. Running is one of our favorite hobbies.

This was Lan’s second marathon and a new PR! Here she is, a proud finisher, ringing the PR gong.

M Ahmed: Running my first marathon

There’s something amazing about seeing and living the world through a fresh pair of eyes. Whether it’s a baby mesmerized by the new sounds and colors that come with the rustling of the fall leaves, experiencing excitement and success as you reach your destination without backtracking in New York City, or having a friend witness their first Buckeye game with the infamous dotting of the “I”… Our first experiences always leave a special mark and become our reference point for the future. We sometimes take for granted those “ah-ha” moments and the astonishment that comes with accomplishing a goal as things slowly turn into habit.

It was not too long ago I never thought I could run again let alone a marathon, and I hope I never lose that sense of “so this is what it feels like.” But the process of getting there was something I reflected on throughout the race.

Everyone asked why a marathon, why this race. I definitely had my own personal reasons for starting the marathon. But by the end of the race, I found it to be for something even greater than myself. At one point…I think mile 18, I started thinking…”I really should’ve turned left and finished this race 5 miles ago.” But then somehow I would keep going because at each mile of Nationwide Children’s Hospital Columbus Marathon, there would be a picture that was dedicated to another child that was battling the fight against various illnesses. The miracle mile was an emotional stretch being reminded of those that lost their lives to the fight. But seeing the families and how they honored each child, supported each of us runners and stood out in the cold for hours to remind us…it was a humbling experience to say the least. I started the race thinking, “Oh I wish maybe there was a sign someone I knew would be holding for me”, but found an ARMY of supporters cheering all of us to the finish.

I realized this race was about something even greater…I got to run through the most beautiful parts of this city seeing humanity at its finest as the volunteers would help refuel us, the police kept us out of harms way, the Red Cross was there to get us back up and the masses out to leave us candy and motivational posters to read along the way. The camaraderie amongst the runners was truly something to be witnessed. Even leading up to the training, yoga instructors and running enthusiasts were incredibly supportive and willing to help any way they could. It was an event that brought the community and it’s people together to make a positive impact on this world when despite so many times we hear the opposite.

This was one small goal I wanted to accomplish, but with all those that ran, it was a heroic effort to help this world and its people. It’s a beautiful thing to see strangers come together and wanting everyone to reach their goals and support an effort outside their own. . I really learned during this race what it means to live for something greater than myself. And I hope I never forget this feeling.

Whether you’re starting your first 5k walk or training to be an ultrarunner… Sometimes finding a reason greater than our own is all the motivation we need to reach that finish! 🙂

Mahvish out on the course – working towards finishing her first marathon!

A note from Living Fit Columbus:

Mahvish and Lan are truly an inspiration to not only our fitness/running/yogi-ing group, but to all humans everywhere. They are two of the most positive, ambitious, motivated women we know, yet remain humble and kind during the process. We are very proud of their marathon finish and can’t wait to hear more about their FIT adventures in 2015!

Running tips from Columbus Running Co & a fun family 5K

Dublin, Ohio is home of so many great fitness companies, events, running trails and more. This weekend we are attending the Dublin 5K and just today, caught an interview on the radio with one of our favorite local brands, Columbus Running Company.

Running tips from E Fruth, CRC [Dublin]

Eric Fruth is the owner of Columbus Running Company Dublin. We have worked with Eric [a genuinely nice guy!] and have run with CRC’s running group several times in the past. The River 104.9 interviewed him on his running thoughts and we caught them just in time for today’s race! Here is a recap of Eric’s three takeaway tips for new runners…

Get over the wall of intimidation. Some new runners may be timid about trying a new activity. Push aside any doubts or negative thoughts you have and JUST GO FOR IT! You can do it!
Find the right shoe. Your body absorbs a lot of shock and pounding during a run. You have to make sure you’re in the correct fit and cushion for your body, stride, etc! CRC does custom fitting to get you in the right shoe.
Find a buddy. Find a friend, join the Cbus Pacers, Living Fit Columbus, The River Runners or any local running group. Running can be a social sport and the company provides added motivation & accountability.

Columbus Running Co. + Dublin 5K = a fun family event!

Join us tomorrow for the Dublin 5K at Glacier Ridge Metro park. You can read more details on our previous post HERE or visit the event page HERE. Event sponsors include…

That’s all for now! Hope to see you at the Dublin 5K tomorrow morning!

RUN + YOGA challenge [Day 17] BEDTIME YOGA

[tgellenbeck]

Today was a YOGA day.

I have been on a blogging hiatus the last two days of the challenge, hope you were keeping up on your own! My sister had her baby on Monday and I was fortunate enough to be in the delivery room with her. Child birth is seriously the biggest blessing and greatest miracle!

If you ever want to unwind after a long day, a little bedtime yoga will do just the trick. It can also help you fall asleep faster and sleep better. Don’t believe me? Try it for yourself!

You can find lots of great stuff on Pinterest and You Tube, or you can just watch Lan & Mahvish’s video…

https://www.youtube.com/watch?v=7EuoZKVMbVk

Here is some more inspiration before you drift off to lala land…

Lan, doing her thing

Lan & Mahvish playing in the gazebo

My little guy at school, doing Little Sprouts movement class – yoga!

That’s all for now, off to bed!

Just joining us? Below are some links to get you started…

The synergy of running and yoga

RUN + YOGA Living Fit [Columbus] Challenge – Day One

Screen Shot 2014-09-01 at 2.55.10 PM

The challenge is below, both a picture and pdf version.

YOGA + RUN challenge [PDF version]

Disclaimer: We are NOT PROFESSIONAL runners or yogis, so make sure you check with your doctor and/or exercise professional for tips, advice, etc. We are just a group of fitness junkies who love a good challenge now and then 🙂